Got this a months ago while recovering from broken ribs--great workout and it's flexible enough to allow me to work around the injury. Now that I'm back to myself, I've been able to take it on without ducking exercises. It seems much more well-balanced than a lot of programs, but these are tough workouts, which I like. The "how to do the exercises" parts are worth the tape by themselves, as they have been a big help to getting form down smooth. (I'm in my late forties and don't need another injury). Great tape altogether.
Steve Cotter IKFF Another update (in case anyone is interested in my personal trials/successes, heh heh)--coming off an injury I went in one month from not being able to do one jerk with 2/32s to doing the following on my jerk/clean day: 5 jerks x 2/32s and 5 cleans x 2/32s (can't yet go the full minute yet with them but will soon); 9 and 13 with 28s; 12 and 14 with 24s; 14 and 15 with 20s. Basically, I had some strength before this (I could single arm press 32s a couple of times), but considering I'm coming off broken ribs, I'm now very psyched. I tested myself last week and could manage 20 x 2/24s and 22 snatches with 24s, which isn't amazing in the world of girevoy, but it's a big deal for me. Anyway, again, I highly recommend this program. The balance in it really seems to pay off.
Hi kungfuzz and thanks for your question. First, there is more than one way of doing most things and no "one true way". The Swing is best describes as a pendulum mechanic. We look at the movement pattern rather than what muscles are being work (the way a bodybuilder would). In any movement (like in martial art) there is a principle. The main principle in the Swing is Inertia--a body set in motion stays in motion). The name is "Swing" not "squat" therefore is has a pendulum quality more than
Highly recommended! The workouts seem to be very intensive and carefully thought. Warm ups and cool downs are a lot more that i have been used to do. Lots of options if there is some exercises you have trouble with.
Hi Rutgers1988, thanks for your interest. Yes the DVD is available. RU-vid won't allow me to post links, so you can go to IKFF dot com, then click on "store" , click on "training DVDs" then scroll down to "Push Pull" and you will find it there.
an up/down squat quality; more hip/glute dominant than knee/quad dominant. The hip is the fulcrum, not the knee. to your specific question: the degree of hip extension will relate to your spinal/hip flexor range of motion/flexibility. You should not lean back with upper body, so much as push forward, extending the hips. Yes, there is a natural flow and follow through, thus the 'swing'
depends upon your training purpose. KB and DB do not share same design. In terms of load, yes a kg is a kg no matter what form it takes. In that sense, there is no difference between a KB, a DB, a sandbag, a rock or a person who all weigh the same. But in terms of functional and the types of movements and methods the tools favor, there is a very big difference between each of the tools.
Hi Omar, Many exercises could have more than one, such as compound movement which involve several ranges. I classify TGU and Windmill both as Core Stability/Dynamic mobility because through the majority of both movements the KB is static while the body is moving.
